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The National
29-07-2025
- The National
Sleepless in summer? How rising temperatures are disrupting rest and how to fix it
As record-breaking summer temperatures continue to climb in the UAE, a good night's rest often becomes one of the first things to go. High night-time heat disrupts the body's natural cooling process, making it harder to fall asleep, stay asleep and reach the deep, restorative stages of slumber. Instead of drifting off, many find themselves tossing, turning and waking up feeling groggy – proof that when the nights are hot, the quality of rest takes a hit. Why sleep matters so much 'The two basic physiological processes of life are sleep and wakefulness,' Dr Stefna Sha, neurology specialist at Aster Clinic, Bur Dubai, tells The National. 'This explains why we humans spend around one-third of our lives sleeping. Yet despite its biological importance, modern society is chronically sleep deprived.' She describes sleep as 'the greatest biological mystery of all time' and says its functions extend far beyond rest. 'The main functions of sleep are immune regulation (helps you fight diseases), glucose tolerance (helps you fight diabetes), balance of hormonal levels (important to prevent diabetes, obesity, hypertension), gene expression, improvement of brain function (helps protect yourselves from dementia), thermoregulation and memory consolidation; in fact, sleep can rescue memories that are lost during wakefulness in daytime.' According to the Mayo Clinic, adults should aim for at least seven hours of rest per night, while teenagers between 13 and 18 need eight to 10. Yet a December 2024 study, Sleep Deprivation and Its Association with Physical and Mental Health Among Adults in the UAE, published in Europe PMC, found that more than 40 per cent of UAE adults report either not getting the recommended amount of rest or experiencing poor-quality sleep, even when the hours suffice. How heat makes it worse In the UAE, summer nights are hot and humid, conditions that can interfere with the body's natural ability to cool down before bed. 'Temperature plays a crucial role in sleep quality,' says Dr Sha. 'High core body temperature reduces both REM and NREM sleep. For each 10°C rise in temperature, total sleep duration decreased by 9.67 minutes. Summer heat elevates body temperature, often reducing sleep quality. High humidity makes cooling harder and degrades sleep.' This challenge isn't unique to the UAE, but local data shows how noticeable it is. Eight Sleep, a sleep technology company from the US, tracks behaviour across more than 30 global markets through its temperature-regulating Sleep Pod system, which adjusts cooling through the night. 'Our user data shows that UAE residents are among the top 10 globally who consistently set their Pod to the coldest temperature settings,' says Matteo Franceschetti, the company's co-founder and chief executive. 'This isn't surprising given the region's extreme climate, with record-breaking summer temperatures and high overnight heat that lingers well past sunset. While AC is common, it doesn't always deliver the precise, body-level cooling required for deep, uninterrupted sleep.' The company's findings also show that temperature (36 per cent), stress (48 per cent) and irregular schedules (32 per cent) are among the top disruptors for UAE residents. 'Across our 30-plus global markets, the UAE ranks in the bottom 25 per cent for total sleep duration and quality, underscoring sleep as a widespread issue residents face,' Franceschetti adds. The consequences of chronic rest loss Dr Sha warns that insufficient, poor-quality rest 'can silently wreak havoc on the body and mind". Chronic lack of sleep, she says, is associated with an increased risk of diabetes, hypertension, obesity and dementia. 'Poor motivation, memory lapses and frequent microsleeps can lead to impaired academic and work performance,' she adds. 'Migraine, particularly worsened in summer due to high temperatures, disrupts sleep further.' Poor sleep doesn't just make you tired, it directly alters brain function and emotional processing Dr Ash Shishodia, neuropsychiatrist, Thrive Wellbeing Centre The most common symptom of poor sleep, she explains, is excessive daytime sleepiness. 'It can also include depressed mood, poor focus, impaired memory, as well as impairment of executive functions.' Dr Ash Shishodia, a neuropsychiatrist at Thrive Wellbeing Centre, adds that the emotional effects of heat-related sleep loss can be just as damaging. A 2019 study in Sleep Health found that hot nighttime temperatures correlated with worse mood and increased mental health complaints, while a 2022 study in PLOS Medicine linked hotter nights to a rise in self-reported mental distress, especially among younger and lower-income groups. 'Disrupted sleep from heat can lead to heightened anxiety, irritability and depressive symptoms, both in the short term and cumulatively over time,' he says. 'Poor sleep doesn't just make you tired, it directly alters brain function and emotional processing.' He adds that heat worsens the body's stress response. 'Overheating activates the sympathetic nervous system, the same system involved in fight-or-flight reactions. This leads to increased heart rate, rapid breathing and muscle tension, which the brain can misinterpret as emotional stress or danger.' Practical ways to sleep better in the heat Eight Sleep's Franceschetti notes that while some high-end solutions can help, he realises that not everyone has access to them. 'Even without advanced sleep tech, there are simple, science-backed steps people can take to improve sleep quality in hot climates,' he says. Dr Sha recommends a combination of lifestyle and environmental adjustments Maintain a consistent sleep schedule: Go to bed and wake up at the same time each day to reinforce your body's natural rhythm. Create an optimal sleep environment: Keep the room cool, ideally between 18-21°C, and dark. Use AC or cooling fans, but avoid direct airflow on the body. 'If the AC has a timer, use it to slowly increase the temperature throughout the night,' she says, to mimic the body's natural temperature changes. Choose breathable fabrics: Sleep with light, moisture-wicking bedding and avoid heavy layering. 'Warming feet in young and chest in elderly can help you sleep faster; however, keep the temperature of the rest of the body low,' says Dr Sha. Take a warm bath before bed: A warm bath a while before heading to bed can trigger heat release and help lower core temperature. Reduce stimulants and screen exposure: Avoid caffeine, alcohol, tobacco and blue light from devices before bed. Exercise lightly: Light afternoon exercise can promote better rest. Stay hydrated: 'Stay well hydrated in daytime,' Dr Sha says, but avoid drinking excessive amounts right before bed. Franceschetti adds that small changes to how heat is managed at the mattress level can also make a big difference, building on Dr Sha's advice about keeping the room cool. 'Most people think staying cool is about lowering the room temperature, but what really matters is how heat builds up where your body meets the bed," he says. "That's the layer of the sleep environment that impacts core body temperature the most and it's where the right kind of cooling can make the biggest difference.' Calm the mind, not just the body Christi Gadd, psychologist at Thrive Wellbeing Centre, says that changing the mindset towards hot, sleepless nights can also make a difference. 'One of the most effective tools is psychological acceptance,' she says. 'That doesn't mean enjoying the discomfort, but rather not fighting it emotionally. When we resist reality – wishing it were cooler, resenting the heat – we only add secondary suffering on top of the physical discomfort.' She suggests techniques such as mindfulness body scans, breathwork (such as slow nasal breathing) and cooling visualisation – imagining yourself in a cold, calming environment – to reduce frustration and help the body downshift. Replacing thoughts such as 'I'll be useless tomorrow' with 'it's just one rough night, I can rest when I need to' can also help ease the pressure to sleep perfectly. Ultimately, Dr Sha says, prioritising sleep hygiene – especially in today's overworked and overstimulated world – is essential to avoid short-term burnout and long-term illness. 'Sleep is in fact, your body's most powerful healer,' she says.
Al Etihad
24-07-2025
- Al Etihad
7,000 steps a day may be enough for major health gains: Lancet study
24 July 2025 08:00 A. SREENIVASA REDDY (ABU DHABI)For years, the widely held belief has been that taking 10,000 steps a day is essential to reap the full health benefits of walking. But a new study offers encouraging news for those who find that goal out of reach: walking around 7,000 steps a day may be enough to significantly lower the risk of chronic diseases, cognitive decline, and premature in The Lancet Public Health journal, the comprehensive study analysed data from over 160,000 adults across 57 studies, with 31 included in meta-analyses. It provides the most robust evidence to date linking daily step counts to a wide range of health findings reveal that walking approximately 7,000 steps per day is associated with a 47% reduction in all-cause mortality. It also corresponds to a 25% lower risk of cardiovascular disease, a 6% drop in cancer risk, and a 14% reduction in the likelihood of developing type 2 diabetes. Furthermore, it found a 38% decrease in dementia risk, a 22% reduction in depression, and a 28% fall in the risk of physical earlier studies that primarily focused on heart disease or death rates, this research examined the impact of walking on multiple serious health conditions. While benefits continued to rise beyond 7,000 steps for some outcomes, such as heart disease, most health gains levelled off around that authors suggest that 7,000 steps a day may be a more realistic and attainable goal than the popular but unofficial 10,000-step target, especially for people who are less active. Even relatively low levels of walking—such as 4,000 steps per day—were found to offer better health outcomes compared to sedentary lifestyles, typically defined as fewer than 2,000 steps a day. Aletihad spoke to UAE-based doctors to gather their views on the findings. 'Walking is one of the simplest yet most powerful tools we have to protect our health,' said Dr. Shahzad Moorkkan Ubaidulla, Specialist Family Medicine at Aster Clinic, Al Nahda, cautioned against treating step goals as a one-size-fits-all metric. 'A young, active adult might aim for 8,000 to 10,000 steps daily, while older adults, individuals with joint issues, or those with heart or lung conditions may benefit more from starting at 3,000 to 5,000 steps and building up gradually,' he said. Such personalised targets, he added, help prevent injury, avoid discouragement, and ensure the activity is safe and Ubaidulla noted that many people accumulate steps incidentally throughout the day. 'Standing up every 30 to 60 minutes during work, taking the stairs, parking farther away, or pacing during phone calls are practical ways to increase step count. These small changes also reduce joint stiffness,' he said.'Even modest increases in daily activity can significantly improve energy levels, reduce fatigue, and support joint health over time,' he Virendra Kumar Misra, Head of the Department of Cardiology at Burjeel Day Surgery Centre, Al Reem Island, Abu Dhabi, echoed the study's emphasis on achievable goals.'Any kind of physical activity is protective when compared to no activity. However, the question has always been: how much is enough?' he said.'Guidelines from the American College of Cardiology, the American Heart Association (AHA), and the European Society of Cardiology recommend 150 minutes per week of moderate-intensity aerobic activity as protective.'Dr. Misra affirmed the relevance of the 7,000-step target. 'The risk of heart attack and stroke is reduced. Blood pressure and blood sugar levels are better controlled, and there is significant improvement in stress, anxiety, and cognitive function,' he Khuloud Al Zubaidi, Specialist Family Medicine at Burjeel Day Surgery Centre, also welcomed the findings. 'At a time when fitness can often feel complicated or inaccessible, it's encouraging to see that a basic daily habit can reduce the risk of chronic diseases, cognitive decline, and even premature death,' she said. 'It serves as a powerful reminder that prevention doesn't have to be complex — small steps can lead to big health gains.'While the UK's National Health Service (NHS) does not recommend step targets based on age, it generally advises aiming for around 10,000 steps daily. 'However, recent studies suggest a 'sweet spot' between 6,000 and 10,000 steps to improve longevity and reduce health risks,' Dr. Zubaidi said'For older adults over the age of 65, especially those with mobility limitations, 6,000 to 8,000 steps may be a more realistic and beneficial target,' she Sreeram Gopalakrishnan, Specialist Cardiologist at Aster Clinic, Al Muteena, Deira, Dubai, stressed the importance of consistency.'Regular physical activity that elevates the heart rate, when performed consistently throughout the day, has been shown to reduce the incidence of heart attacks and strokes,' he also warned about the dangers of sedentary lifestyles. 'Prolonged sitting is associated with increased risks of heart disease, type 2 diabetes, and even mortality,' he said.'The AHA therefore recommends reducing sedentary time and incorporating more physical activity into daily routines to mitigate these risks.''Walking 7,000 steps a day, although not ideal, can be considered a minimum benchmark, as the study shows it correlates with a 70% lower risk of mortality compared to 4,000 steps,' he added.'Importantly, 7,000 steps is a sustainable goal for many people with sedentary jobs or older adults. While 10,000 steps may offer additional benefits, it is often harder to maintain. Individuals with arthritis, heart conditions, or those recovering from illness will need customised plans that include short bursts of walking spread throughout the day,' Dr. Gopalakrishnan on the origins of the 10,000-step goal, Dr. Yasir Shafi, Homeopathy Practitioner at Wellth, Dubai, said the figure was not scientifically grounded. 'The idea that 10,000 steps a day is the gold standard was never rooted in clinical science — it originated from a Japanese marketing campaign in the 1960s. This new research challenges that cultural myth and presents a more nuanced, evidence-based benchmark,' he said.'What the data consistently shows is that you don't need to be an athlete to benefit from physical activity. Even modest daily movement — in this case, 6,000 to 8,000 steps — can be beneficial,' he Shafi emphasised that the shift from 10,000 to 7,000 steps is not just a numbers game but a move towards realistic, sustainable behaviour change. 'For many individuals — especially older adults, people recovering from illness, or those with sedentary jobs — achieving 10,000 steps a day can feel discouragingly out of reach,' he said. 'Rather than promoting a universal target, step goals should be seen as adaptive frameworks that evolve according to a person's health status, motivation, and physical capacity.' 'This study is not about lowering the bar — it's about redefining success in a way that aligns with human behaviour, clinical science, and long-term adherence,' Dr. Shafi concluded.
Web Release
07-07-2025
- Web Release
Aster Clinics Introduce Smyl AI – UAE's First AI Dental Tool, Offering Free Screenings for All Through WhatsApp
In a major leap toward accessible and technology-driven oral healthcare, Aster Clinics, a leading integrated healthcare provider under Aster DM Healthcare in the GCC, has officially launched Smyl AI – the UAE's first AI-powered Dental Bot, designed to redefine how dental care is delivered and experienced. Smyl AI offers free, instant dental screenings via WhatsApp, making oral health assessments easier, faster, and more accessible than ever before. The launch of Smyl AI marks the beginning of Aster Clinics' Smarter Smiles initiative in the UAE – dedicated to enhancing awareness, enabling early detection, and promoting proactive dental care across the country. Developed in collaboration with India-based an expert in AI health technology, Smyl AI is the first solution of its kind to be introduced in the UAE dental landscape. The innovative AI-enabled tool empowers users to complete a dental screening in under 2 minutes by answering a few simple questions and uploading three images of their teeth (upper, lower, and front). The AI tool then generates a free dental health report, highlighting potential concerns such as cavities, gum disease, plaque, and stains. Users can then easily schedule a consultation with a dental specialist at their nearest Aster Clinic for further evaluation and care. Dr. Sherbaz Bichu, CEO of Aster Hospitals and Clinics – UAE, Oman, and Bahrain, commented 'Artificial intelligence (AI) is playing an increasingly vital role in enhancing healthcare outcomes across various medical disciplines. Oral health is a window to overall well-being. Yet, many residents delay dental visits due to fear, cost, or inconvenience. At Aster We believe in moderate adjustments, without using the slogan of 'disruptive changes', With Smyl AI, we are aiming to validate our existing processes and concepts and on the other hand automate quality and precision of care. Our goal is to integrate technology and care—making dental assessments not only more accurate but also more approachable for families, working professionals, and communities across the UAE.' A recent survey conducted on UAE residents revealed that 80% of participants suffer from dental caries, with 50% visiting a dentist only when in pain, and just 20% making annual dental visits. These alarming statistics highlight the pressing need for regular dental screening and education about oral hygiene. Poor oral hygiene, sugary diets, and low awareness continue to be key contributors. Other prevalent oral health issues include gum and periodontal diseases, plaque and tartar deposits, stains, and mouth sores, as indicated by the survey.[1] Smyl AI is accessible via WhatsApp by visiting and starting a chat with 'Hi Aster Clinics.' From there, users can select their preferred language, input personal details, upload photos, and receive a comprehensive screening report—entirely free of cost. The tool instantly connects users with Aster Clinic's network of 30+ expert dental specialists for personalized treatment and trusted care. The tool ensures data privacy by complying with UAE healthcare information protection regulations and using secure, encrypted transmission protocols. All patient data is handled with utmost confidentiality and stored only with user consent. With a strong legacy of healthcare excellence, Aster's dental team offers professional advice, compassionate care, and reliable treatment outcomes you can trust. With a growing footprint of 110 Aster Clinics across the UAE, this first-of-its-kind initiative positions Aster Clinics as a pioneer in integrating AI into mainstream dental care. In line with the UAE's vision for improving healthcare access and awareness, Aster Clinics is committed to using innovative solutions like Smyl AI to drive positive changes in the oral health landscape. [1]
